18 Aug
Blog

Better Shoulder Health With 3 Mobility Routines for Impingement Problems

The shoulder is the most flexible joint in the body, so it's not surprising that it is also one of the most commonly jacked up joints. Almost everyone I've worked with has mixed up their shoulders at some point (including me)). It's easy to do once you know how luckily it is also relatively easy to fix.

To know exactly what to do, we need to understand how the shoulder works. The humeral bone (upper arm) is the ball of the ball and socket joint and is located in the glenoid cavity of the shoulder blade, which, as you suspected, is the socket – a flat socket.

Happy shoulders

So this is a happy shoulder joint down below.

Better Shoulder Health with 3 Mobility Routines for Impingement Issues - Fitness, Fitness, Bench Press, Health, Mobility, Tendons, Shoulder, Rotator Cuff, Shoulder Impact, Shoulder Mobility, Mobility Shoulders, Muscle Imbalances, Shoulder Health, Joint Health, Scapula

Better Shoulder Health with 3 Mobility Routines for Impingement Issues - Fitness, Fitness, Bench Press, Health, Mobility, Tendons, Shoulder, Rotator Cuff, Shoulder Impact, Shoulder Mobility, Mobility Shoulders, Muscle Imbalances, Shoulder Health, Joint Health, Scapula

Now you may not mind if you pull those rounded shoulders forward, but I'll tell you what you're going to mind.

The boo-boo you get when you try to do something different. I'm trying to say that muscle weakness or tension affects the way your shoulder works.

Yadda, Yadda, Yadda.

See where i'm going To fix all of your shoulder problems, you need to treat your shoulder joint like a joint. That's it.

That means training it under control in all directions and ranges of motion.

I know it's easy to say, but it doesn't have to be that difficult either.

If I had to pick three things to add to your workout to give you happy, healthy shoulders that can do anything you want, it would be these::

1. Shoulder-controlled joint rotations (CARS)

No, not brum, brum cars. CARS is a fancy name, but easy to do and a basic concept. It means simply moving the shoulder through the range of motion with control and intent.

Try this below and it should highlight any range restrictions you might have. This is the shoulder CAR from the Mobility Reset program.

2. Cuban rotations

These are just great. Cuban rotations reinforce all four rotator cuffs and rOtator cuffs are a major cause of shoulder injuries. There is not enough time for all of the good things I have to say about this exercise.

3. Work on your extension

Most people have a terrible shoulder extension. The shoulder extension is a heavily under-trained area that your shoulder should be.

This short video shows you how to build strength in this long-forgotten area.

Look, everyone wants to do the funny stuff. I get it. But you need to watch out for the pitfalls in ignoring how you want your body to move because of it will bite your ass and you won't do funny things when injured.

Keep an eye on your body because if you spend a little time making sure everything is going well, you will have more time doing what you love.

If you want to move around painlessly, check out my reset series. It is an easy to follow and most importantly instant at home course that will help you move better and more painlessly.

18 Aug
Blog

Better Shoulder Health With 3 Mobility Routines for Impingement Problems

The shoulder is the most flexible joint in the body, so it's not surprising that it is also one of the most commonly jacked up joints. Almost everyone I've worked with has mixed up their shoulders at some point (including me)). It's easy to do once you know how luckily it is also relatively easy to fix.

To know exactly what to do, we need to understand how the shoulder works. The humeral bone (upper arm) is the ball of the ball and socket joint and is located in the glenoid cavity of the shoulder blade, which, as you suspected, is the socket – a flat socket.

Happy shoulders

So this is a happy shoulder joint down below.

Better Shoulder Health with 3 Mobility Routines for Impingement Issues - Fitness, Fitness, Bench Press, Health, Mobility, Tendons, Shoulder, Rotator Cuff, Shoulder Impact, Shoulder Mobility, Mobility Shoulders, Muscle Imbalances, Shoulder Health, Joint Health, Scapula

Better Shoulder Health with 3 Mobility Routines for Impingement Issues - Fitness, Fitness, Bench Press, Health, Mobility, Tendons, Shoulder, Rotator Cuff, Shoulder Impact, Shoulder Mobility, Mobility Shoulders, Muscle Imbalances, Shoulder Health, Joint Health, Scapula

Now you may not mind if you pull those rounded shoulders forward, but I'll tell you what you're going to mind.

The boo-boo you get when you try to do something different. I'm trying to say that muscle weakness or tension affects the way your shoulder works.

Yadda, Yadda, Yadda.

See where i'm going To fix all of your shoulder problems, you need to treat your shoulder joint like a joint. That's it.

That means training it under control in all directions and ranges of motion.

I know it's easy to say, but it doesn't have to be that difficult either.

If I had to pick three things to add to your workout to give you happy, healthy shoulders that can do anything you want, it would be these::

1. Shoulder-controlled joint rotations (CARS)

No, not brum, brum cars. CARS is a fancy name, but easy to do and a basic concept. It means simply moving the shoulder through the range of motion with control and intent.

Try this below and it should highlight any range restrictions you might have. This is the shoulder CAR from the Mobility Reset program.

2. Cuban rotations

These are just great. Cuban rotations reinforce all four rotator cuffs and rOtator cuffs are a major cause of shoulder injuries. There is not enough time for all of the good things I have to say about this exercise.

3. Work on your extension

Most people have a terrible shoulder extension. The shoulder extension is a heavily under-trained area that your shoulder should be.

This short video shows you how to build strength in this long-forgotten area.

Look, everyone wants to do the funny stuff. I get it. But you need to watch out for the pitfalls in ignoring how you want your body to move because of it will bite your ass and you won't do funny things when injured.

Keep an eye on your body because if you spend a little time making sure everything is going well, you will have more time doing what you love.

If you want to move around painlessly, check out my reset series. It is an easy to follow and most importantly instant at home course that will help you move better and more painlessly.

16 Aug
Blog

Better Shoulder Health With 3 Mobility Routines for Impingement Problems

The shoulder is the most flexible joint in the body, so it's not surprising that it is also one of the most commonly jacked up joints. Almost everyone I've worked with has mixed up their shoulders at some point (including me)). It's easy to do once you know how luckily it is also relatively easy to fix.

To know exactly what to do, we need to understand how the shoulder works. The humeral bone (upper arm) is the ball of the ball and socket joint and is located in the glenoid cavity of the shoulder blade, which, as you suspected, is the socket – a flat socket.

Happy shoulders

So this is a happy shoulder joint down below.

Better Shoulder Health with 3 Mobility Routines for Impingement Issues - Fitness, Fitness, Bench Press, Health, Mobility, Tendons, Shoulder, Rotator Cuff, Shoulder Impact, Shoulder Mobility, Mobility Shoulders, Muscle Imbalances, Shoulder Health, Joint Health, Scapula

Better Shoulder Health with 3 Mobility Routines for Impingement Issues - Fitness, Fitness, Bench Press, Health, Mobility, Tendons, Shoulder, Rotator Cuff, Shoulder Impact, Shoulder Mobility, Mobility Shoulders, Muscle Imbalances, Shoulder Health, Joint Health, Scapula

Now you may not mind if you pull those rounded shoulders forward, but I'll tell you what you're going to mind.

The boo-boo you get when you try to do something different. I'm trying to say that muscle weakness or tension affects the way your shoulder works.

Yadda, Yadda, Yadda.

See where i'm going To fix all of your shoulder problems, you need to treat your shoulder joint like a joint. That's it.

That means training it under control in all directions and ranges of motion.

I know it's easy to say, but it doesn't have to be that difficult either.

If I had to pick three things to add to your workout to give you happy, healthy shoulders that can do anything you want, it would be these::

1. Shoulder-controlled joint rotations (CARS)

No, not brum, brum cars. CARS is a fancy name, but easy to do and a basic concept. It means simply moving the shoulder through the range of motion with control and intent.

Try this below and it should highlight any range restrictions you might have. This is the shoulder CAR from the Mobility Reset program.

2. Cuban rotations

These are just great. Cuban rotations reinforce all four rotator cuffs and rOtator cuffs are a major cause of shoulder injuries. There is not enough time for all of the good things I have to say about this exercise.

3. Work on your extension

Most people have a terrible shoulder extension. The shoulder extension is a heavily under-trained area that your shoulder should be.

This short video shows you how to build strength in this long-forgotten area.

Look, everyone wants to do the funny stuff. I get it. But you need to watch out for the pitfalls in ignoring how you want your body to move because of it will bite your ass and you won't do funny things when injured.

Keep an eye on your body because if you spend a little time making sure everything is going well, you will have more time doing what you love.

If you want to move around painlessly, check out my reset series. It is an easy to follow and most importantly instant at home course that will help you move better and more painlessly.

15 Aug
Blog

Better Should Health with 3 Mobility Routines for Impingement Problems

The shoulder is the most flexible joint in the body, so it's not surprising that it is also one of the most commonly jacked up joints. Almost everyone I've worked with has mixed up their shoulders at some point (including me). It's easy to do once you know how luckily it is also relatively easy to fix.

To know exactly what to do, we need to understand how the shoulder works. The humeral bone (upper arm) is the ball of the ball and socket joint and is located in the glenoid cavity of the shoulder blade, which, as you guessed, is the socket – a shallow socket.

Happy shoulders

So this is a happy shoulder joint down below.

Better health should be with 3 mobility routines for impingement issues - fitness, fitness, bench press, mobility, tendons, rotator cuff, shoulder mobility, muscle imbalances, joint health, shoulder blade

Better health should be with 3 mobility routines for impingement issues - fitness, fitness, bench press, mobility, tendons, rotator cuff, shoulder mobility, muscle imbalances, joint health, shoulder blade

Now you may not mind if you pull your rounded shoulders forward, but I'll tell you what you're going to mind. The boo-boo you get when you try to do something different. I'm trying to say that muscle weakness or tension affects the way your shoulder works.

Yadda, Yadda, Yadda.

See where i'm going To fix all of your shoulder problems, you need to treat your shoulder joint like a joint. That's it.

That means training it under control in all directions and ranges of motion.

I know it's easy to say, but it doesn't have to be that difficult either.

If I had to pick three things to add to your workout to give you happy, healthy shoulders that can do anything you want, it would be these::

1. Shoulder-controlled joint rotations (CARS)

No, not brum, brum cars. CARS is a fancy name, but easy to do and a basic concept. It means simply moving the shoulder through the range of motion with control and intent.

Try this below and it should highlight any range restrictions you might have. This is the shoulder CAR from the Mobility Reset program.

2. Cuban rotations

These are just great. Cuban rotations strengthen all four rotator cuffs, and rOtator cuffs are a major cause of shoulder injuries. There is not enough time for all of the good things I have to say about this exercise.

3. Work on your extension

Most people have terrible shoulder extensions. The shoulder extension is a heavily under-trained area that your shoulder should be.

This short video shows you how to build strength in this long-forgotten area.

Look, everyone wants to do the funny stuff. I get it. But you need to watch out for the pitfalls in ignoring how you want your body to move because of it will bite your ass and you won't do funny things when injured. Keep an eye on your body because if you spend a little time making everything go well, you will have more time to do what you love.

If you want to move around painlessly, check out my reset series. It is an easy to follow course and especially one that is given at home and that will help you move better and more pain-free.

24 Feb
Blog

Strength Routines for Developing a Strong and Healthy Upper Back

Strength routines to develop a strong and healthy upper back - fitness, training, strength training, shoulder, muscle break, back exercises, rows, upper back, pull-ups, pull-ups

A strong upper back is important to minimize injuries to the shoulder joint and shoulder belt. Many athletes and training enthusiasts love the pressure and pressure exercises: bench press, incline press, press down, dips and overhead presses. To balance these movements and improve the stability of the shoulder joint, however, antagonistic pulling exercises should be incorporated. If these movements are neglected, the risk of injury increases.

I understand that train movements are not popular or are controlled by the "I can lift X weight" mentality, so unfortunately they can be neglected. "How much can you close handle pulldown or bowed row?" You never hear that, do you?

In order to strengthen the upper back / shoulder area, minimize the potential for injury and improve your ability to optimally perform your upper body sporting skills, the following exercises for pulling the upper torso should be integrated in order to emphasize the exercises for most trainees to push the upper body counteracting the front body:

  • Pulldown / chin with a wide grip up to the upper chest
  • Close the pulldown / chin to the upper chest
  • Sweater machine
  • High row
  • feature
  • row
  • Low row
  • Upright row
  • Rear delta machine / curved fly
  • External rotation of the rotator cuff

Think of it this way: for each thrust exercise there should be an opposite pulling exercise. Examples:

  • Overhead press – pulldown with wide or narrow handle, machine sweater
  • Tilt press – high row or face pull
  • Breast press – seated / curved row, low row, rear delta / curved bow tie
  • Push / Immerse – reject upright row

Before we go any further, we need to know two things:

  1. It is literally impossible to isolate a particular muscle only when doing an exercise move. For example, if you perform a side elevation to target your delts, both the anterior and medial deltoid muscles are activated along with the clavicle head of the pectoralis major (chest) and the supraspinatus (a rotator cuff muscle).
  2. Regarding this point, some front muscles are activated when performing traditional back / pulling exercises. During a pulldown with a tight grip and supinated forearms (the palms facing you), for example, the sternal head of the pectoralis major and the long head of the triceps support the lats, teres major and other posterior / pulling muscles.

And then there is the question of the venerable upright row – where does it belong? It's a pulling exercise, but it works with the deltoid muscles that typically occur in anterior / pressure exercises. What a dilemma. Let's go through a basic tutorial on upper back musculature and kinesiology:

When discussing the upper back muscles, two anatomical points and relevant joint movements must be taken into account: the shoulder blade (shoulder blade) and the humerus (upper arm). Shrug up, down, forwards and backwards. This is your shoulder blade in action. Move your upper arm in several directions. This is your humerus articulating on the glenohumeral joint.

Looking at the development of the upper back, the following table shows the details of the movements and the muscles involved:

Strength routines to develop a strong and healthy upper back - fitness, training, strength training, shoulder, muscle break, back exercises, rows, upper back, pull-ups, pull-ups

Training logs for the muscles of the upper back

There are many ways to develop the upper back muscles using a series of movements / exercises with a variety of overload protocols. I have provided a sample exercise that can be used in individual workouts and some set / rep scripts that can be applied to it.

Exercise movements in the upper back for individual workouts:

  • Large handle pulldown
  • Bowed row
  • Upright row
  • pull ups
  • Low row
  • Face pulls
  • row
  • Pulldown with a tight grip
  • Curl biceps
  • High row
  • Rear delta machine
  • machines sweater

Set / repeat script options that can be applied to them:

  • 2 sets of each exercise in 10-14 and 6-10 repetition ranges
  • 2 sets of each exercise in a range of 8-12
  • 3 sets of each exercise, all in repetition ranges 12-16, 8-12, and 4-8
  • 3 sets of each exercise in a range of 6 to 10 repetitions
  • 1 set of each exercise in a range of 12 to 16 repetitions

Many options work for certain training days. Regardless of whether you exercise two or three days a week with a full body workout or a split routine where your upper body is trained twice a week, you should consider the above-mentioned upper back exercises.

Make sure that you balance all common pushing exercises with pulling exercises in the upper back. Work it as hard as all of your bumps. This approach protects against shoulder injuries, gives you balanced muscles, and improves your ability to perform sporting skills better.

23 Feb
Blog

Strength Routines for Developing a Strong and Healthy Upper Back

Strength routines to develop a strong and healthy upper back - fitness, training, strength training, shoulder, muscle break, back exercises, rows, upper back, pull-ups, pull-ups

A strong upper back is important to minimize injuries to the shoulder joint and shoulder belt. Many athletes and training enthusiasts love the pressure and pressure exercises: bench press, diagonal press, lowering, dips and overhead presses. To balance these movements and improve the stability of the shoulder joint, however, antagonistic pulling exercises should be incorporated. If these movements are neglected, the risk of injury increases.

I understand that train movements are not popular or are controlled by the "I can lift X weight" mentality, so unfortunately they can be neglected. "How much can you close handle pulldown or bowed row?" You never hear that, do you?

In order to strengthen the upper back / shoulder area, minimize the potential for injury and improve your ability to optimally perform your upper body sporting skills, the following exercises for pulling the upper torso should be integrated in order to emphasize the exercises for most trainees to push the upper body counteracting the front body:

  • Pulldown / chin with a wide grip up to the upper chest
  • Close the pulldown / chin to the upper chest
  • Sweater machine
  • High row
  • feature
  • row
  • Low row
  • Upright row
  • Rear delta machine / curved fly
  • External rotation of the rotator cuff

Think of it this way: for each thrust exercise there should be an opposite pulling exercise. Examples:

  • Overhead press – pulldown with wide or narrow handle, machine sweater
  • Tilt press – high row or face pull
  • Breast press – seated / curved row, low row, rear delta / curved bow tie
  • Push / Immerse – reject upright row

Before we go any further, we need to know two things:

  1. It is literally impossible to isolate a particular muscle only when doing an exercise move. For example, if you perform a side elevation to target your delts, both the anterior and medial deltoid muscles are activated, along with the clavicle head of the pectoralis major (chest) and supraspinatus (a rotator cuff muscle).
  2. Regarding this point, some front muscles are activated when performing traditional back / pulling exercises. During a pulldown with a tight grip and supinated forearms (the palms facing you), for example, the sternal head of the pectoralis major and the long head of the triceps support the lats, teres major and other posterior / pulling muscles.

And then there is the question of the venerable upright row – where does it belong? It's a pulling exercise, but it works with the deltoid muscles that typically occur during anterior tooth / pressure exercises. What a dilemma. Let's go through a basic tutorial on upper back musculature and kinesiology:

When discussing the upper back muscles, two anatomical points and relevant joint movements must be taken into account: the shoulder blade (shoulder blade) and the humerus (upper arm). Shrug up, down, forwards and backwards. This is your shoulder blade in action. Move your upper arm in several directions. This is your humerus articulating on the glenohumeral joint.

Looking at the development of the upper back, the following table shows the details of the movements and the muscles involved:

Strength routines to develop a strong and healthy upper back - fitness, training, strength training, shoulder, muscle break, back exercises, rows, upper back, pull-ups, pull-ups

Training logs for the muscles of the upper back

There are many ways to develop the upper back muscles using a series of movements / exercises with a variety of overload protocols. I have provided a sample exercise that can be used in individual workouts and some set / rep scripts that can be applied to it.

Exercise movements in the upper back for individual workouts:

  • Large handle pulldown
  • Bowed row
  • Upright row
  • pull ups
  • Low row
  • Face pulls
  • row
  • Pulldown with a tight grip
  • Curl biceps
  • High row
  • Rear delta machine
  • machines sweater

Set / repeat script options that can be applied to them:

  • 2 sets of each exercise in 10-14 and 6-10 repetition ranges
  • 2 sets of each exercise in a range of 8-12
  • 3 sets of each exercise in repetition ranges 12-16, 8-12 and 4-8
  • 3 sets of each exercise in a range of 6 to 10 repetitions
  • 1 set of each exercise in a range of 12 to 16 repetitions

Many options work for certain training days. Regardless of whether you exercise two or three days a week with a full body workout or a split routine where your upper body is trained twice a week, you should consider the above-mentioned upper back exercises.

Make sure that you balance all common pushing exercises with pulling exercises in the upper back. Work it as hard as all of your bumps. This approach protects against shoulder injuries, allows you to maintain balanced muscles and improves your ability to perform sporting skills better.